3 Rounds not for time:
10 Banded X March
10 Hollow Rocks
10 Glute Bridge
4 Rounds 30 on 30 off
KB Swings – russian or american
Air Squats – or goblet
Plank Hold
Glute Bridge –
Carry 2 dumbbells.
4 rounds for time
10 KB Swings
10 Plank Burpees
– Conditioning: Today you’ll work in teams of 2 splitting work however desired. Effort should be around 80% for the duration – 2:00 of recovery between each AMRAP. Keep track of all three AMRAPs
3:00 – 8:00
PVC Game
* every time PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 10s each pose
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Alt. Step-ups
8:00 – 20:00
10 Box Jumps
10 Wall Balls
10 DB Hang Power Cleans (two DBs)
10 DB Push Press
10 Abmat Sit-ups
10 Walking Lunges
10 KBS
Teams of 2:
AMRAP 12:
30 Box Jumps (24, 20)
150 Double Unders
30 Wall Balls (20, 14)
Rest 2:00
AMRAP 12:
30 DB Hang Power Cleans (50, 35)
150 Walking Lunges (BW)
30 DB Push Press (50, 35)
Rest 2:00
AMRAP 12:
30 Calorie Row
150 Abmat Sit-ups
30 KBS (70, 53)
*One person works. Split as desired.
L3: (40, 30) (53, 35)
L2: (20, 15) (Single Unders) (14, 10) (35, 25) (35, 25)
L1: (20, 15 – step-ups) (Single Unders) (10, 8) (30, 20) (35, 25 – Rus. swings)
1) Global Foam Roll – Quadriceps & Thoracic Spine x 2 minutes each
2) Parasympathetic Breathing – 5 minutes
Teams of 2:
AMRAP 12:
30 Box Jumps (24, 20)
150 Double Unders
30 Wall Balls (30, 20)
Rest 2:00
AMRAP 12:
30 DB Hang Power Cleans (50, 35)
150 Walking Lunges (BW)
30 DB Push Press (50, 35)
Rest 2:00
AMRAP 12:
30 Calorie Row
150 Abmat Sit-ups
30 KBS (70, 53)
*One person works. Split as desired.
For time:
21-15-9
C2B
Devils Press (50, 35)
Calorie Bike (18-12-7 Calories Ladies)
12:00 cap
https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be
– Specific Strength: Today we have some option for the HSPU – triceps and delt endurance but also technique work.
– Conditioning: Today is a fast-paced test of local endurance and anaerobic capacity. This workout should be sub 10 minutes so scale accordingly.
Box Programming Upper-body Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Handstand Push-Ups
Rx+: (Deficit x 20-30 reps – accumulate)
Rx: (Strict x 20-30 reps – accumulate)
L3: (Kipping x 30 reps – accumulate)
L2: (1 Abmat x 20 Reps – accumulate)
L1: (Box Push-ups x 30-50 reps – accumulate)
Beg: (Box Dips x 30 Reps – accumulate)
For time:
21-15-9
C2B Pull-ups
Calorie Bike (18-12-7 Calories Ladies)
L3: (Regular Pull-ups)
L2: (Band Assisted Pull-ups) (Calories of 15-12-9)
L1: (Ring Rows) (Calories of 15-12-9)
10:00 Time Cap
https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be
Use 25% of Max in Band Tensions and 55% of Straight weight on bar
https://www.youtube.com/watch?v=rkeKyCwG_Pw
In 20 Minutes:
Heavy Sledpush x 20 yards – Build to a max Load
*In between sets complete Single Arm Farmer Carry x 20 yards each.
Rest 90s-2:00
2:00 Global Foam Roll Quads
2:00 Global Foam Roll Hamstrings
3 Minutes of Parasympathetic Breathing
AMRAC 4
10 air squats
20 sec plank hold
10 band pull-aparts
Stand on 45lb plates
Glute bridge with one leg pointed up in the air.
rest 20-30 sec before other leg
Wear a belt and drag it backwards
try to get the same amount each effort, so pace the first and hold that tempo!
– Strength: Week 2 of our power work with the Front Box Squat. We performed power cleans last week but since we did a hero workout with cleans yesterday we’ll perform plyos with a box jump variation in its place.
– Conditioning: Build to a MAX LOAD in the sled push over the course of 8-10 sets. In between sets, you’ll complete a single-arm farmer carry with a challenging weight.
3:00 – 10:00
Perform 7 Minutes of Box Programming Dynamic Warm-up which will consist of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
10:00 – 15:00
Review Front Box Squat
Review Single Leg Box Jumps
– Rx+: (Use 25% of Max in Band Tensions and 55% of Straight weight on bar)
– If no 1RM Front Box Squat use 65% of 1RM Front Squat
https://www.youtube.com/watch?v=rkeKyCwG_Pw
L2/L1: Double Leg Box Jumps to a challenging height – 8 x 5. Rest 60s.
In 20 Minutes:
Heavy Sledpush x 20 yards – Build to a max Load
*In between sets complete Single Arm Farmer Carry x 20 yards each.
Rest 90s-2:00
Alternate Option:
AMRAP 20:
300 Meter Row
10 Power Snatches (115, 75)
10 Overhead Squats (115, 75)
*Squeeze glutes for a 1 count a top of each rep.
1 Push-up, 1 row with each arm per rep
8 Minutes Partner Style
Max calories on AirBike
Switch as often as you like
Goal is most calories possible
3 Rnds
20 Sec DB Lat Raises
20 Sec DB Front Raises
20 Sec DB Shoulder Press
20 Sec DB hold over head.
rest 90 Seconds Exactly
